The 10-Minute Stretching Sequence You Should Do Every Day

By Alice Oglethorpe

Stretching is one of those things that tends to get dropped to the bottom of people’s healthy to-do lists, but adding it to your daily routine can be highly beneficial. Research shows that post-workout static stretching—where you hold a pose for 10 to 30 seconds—can improve range of motion around your joints.

“Stretching after you exercise can help move inflammation out of your muscles and increase blood flow,” saysBen Greenfield, a personal trainer and author of Beyond Training. Spending time lengthening your limbs also has mental benefits. “Going through a series of stretches can reduce stress and cortisol levels,” Greenfield adds.

While the best time to stretch is when muscles are warm—say, after a walk or a workout—stretching is so beneficial that whenever you can squeeze it in, you should. Use the following routine to get started. Try to hold each stretch for as long as it takes to breathe five to six slow, deep breaths.

Daily Stretching Sequence

Chest OpenerMuscles targeted: chest, shoulders

Directions:

Stand facing a corner of a room. With your arms at your sides and elbows bent at about shoulder height, press one palm into each wall while staggering your feet behind you.

Twist to the right, placing your left elbow outside your right knee, and look over your shoulder. Hold, then repeat on other side.

Straight-Leg PullMuscles targeted: hamstrings

Directions:

Lie on your back with both legs flat against the ground.

Lift your right leg up off the ground, placing your hands behind your right thigh.

Keeping your right leg straight, pull it towards your chest as far as you can. Hold, then repeat on other side.

Bent-Leg PullMuscles targeted: glutes

Directions:

Lie on your back with your left leg bent and your right leg straight up in the air.

Loop a band around the sole of your right foot.

Keeping your left foot planted firmly on the mat, pull your right leg in towards your chest. Hold, then repeat on other side.

Pancake StretchMuscles targeted: Hip extensors, adductors

Directions:

Sit on the ground with your legs straight and in the shape of the letter “V.”

Hinge forward at the hips and reach your torso towards your toes, getting your upper body as close to the floor as possible between your outstretched legs. Hold, and then walk your arms back toward your body to sit back up.

Calf Stretch Against WallMuscles targeted: calves

Directions:

Standing near a wall, place the toes of your right foot on the base of the wall.

Lean in towards the wall, feeling the stretch in your calf. Make sure not to bend your back leg—only go as far as you can while keeping it straight.

Hold, then repeat on other side.

This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

Alice Oglethorpe

Alice Oglethorpe is a freelance writer and editor based in Chicago, IL. She covers health, happiness, fitness, and anything else that piques her interest. Her work has appeared in O, The Oprah Magazine, Self, Shape, Fitness, Redbook, Health, Better Homes & Gardens, Psychology Today, Good Housekeeping, and more.

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